Thursday, September 29, 2011

The beginning of fall...

High of 65 and a low of 45 this weekend. This seems fitting considering it is already October! Where the hell hast the time gone. CrossFit posted on Facebook that the Opens start in 5 months on February 22nd (my birthday). I don't know that I'll be ready by then, but I plan to do my best. I will make it to regionals by the time I'm 30.


60 Lunges
3 rounds
15 KB Swings, 2 pood
10 Power Cleans, 135
5 Burpees
100m run


Bench - up to 210x3x3

30 muscle ups for time - 9:35 (3 min worse than my best time)

Thursday (today):

Press - up to 120x3
deficit deadlift - up to 235x3
deadlift of .75" risers - up to 255x5x3
Squat thrusters - 95x5x5

Thrusters, 95lb
200m row


Everything felt okay today...probably the first time I've done a thruster in 2 months...yikes, long ways to go.

Ultimate Conditioning yesterday did GREAT!


ciruit, including: wall ball, kb high pull, jumping pullups, jumping jacks, body rows, med ball mountain climbers, and a few others


clean and jerks
up to a heavy single


50 KB Swings, 52/35
40 Weighted Sit-ups, 25/10
30 Goblet Squats, 52/35
20 Burpees
10 Clean and Jerks, 135/95 - advanced did power snatch w/same weight

Monday, September 26, 2011

Been a long time

Okay, so after a long while of rehabbing and not doing deep squats I'm finally able to slowly reintroduce them back into my program. I still have to be careful with high repetitions as my right hamstring likes to give out and make my right hip flexor/quad do all the work (talk about feeling the burn). GHD work and some hamstring isolation should help clear that up...eventually.

Nothing truly notable in the past few months. I did manage a Helen PR (just over 8 min), Fight Gone Bad (317) and some Power Clean PR's (200 x lots of reps)

I'm going to try and update this on Monday and Wednesday at the very least.

After Fight Gone Bad 6...

[Ultimate Conditioning Class WOD]

Monday 9/26/2011



3 on the minute, 10 minutes


60 Lunges

3 Rounds
15 KB Swings, 52/35
10 Power Cleans, 135/95
5 Burpees

100m Sprint

Clock starts at Lunges and stops after the sprint. This should take anywhere from 10-15min.

Depending on remaining time:

Hamstring Curls 3x15

Thursday, July 7, 2011

Chrondro whaaaaaaaaat

I went to my ortho dude on Tuesday this week to have him check out my knee. As of late (read: past 2-3 months) I have this sensation of pressure coming up out of squats...on anything related to squatting. The Ortho told me he thinks it is Patellofemoral Chrondromalacia (which is essentially a scratch on the underside of my kneecap). This makes anything that requires a deep knee bend, including walking down or up stairs, a challenge as there is usually pain. Step 1 is drugs. Lots of drugs. I also need to improve the muscle balance of my legs to allow proper tracking of my patella....which could mean isolation shit mixed in with my normal WODing.

I did manage to do the following workout today, with minimal discomfort (and only on the very first round of 21 squats)

Bodyweight Back Squats (a fat 175lb)
Power Cleans, 155lb
Double Unders (100/75/50 by round)


I just couldn’t get my double unders going today and had to break the cleans up as doubles and occasionally singles.


I ate way too much crap this past weekend. The highlight of the weekend, however, was the 5lb burrito I ate at Bandidos. I have never wanted to die from the over-consumption of food as much as I did when trying to eat the whole damn thing....and I the whole thing, that is. The first half was delicious...the second half tasted like salt...and sour cream.

Tiny arm....or big ass burrito!

Saturday, July 2, 2011

Chugging on


No. This is not about beer.

My knee has been giving me problems for the past 2-3 months and I am finally going to have it looked at on Tuesday at my Orthopaedic. There's pressure when I come up out of the bottom of my squats. Stretching/rolling my calves and hamstrings (and IT band, adductors, and quad) seems to relieve the issue. I've also been having issues when running with my right hip. Resident CrossFit Durham PT Jay De'Awesomeone thinks it's because my hamstring on that leg is extremely Paul Potorti weak (scary). I'm doing isolation (cringe) work on both legs in hopes to bring up lagging muscle groups.

Fun to note. I recently got a Split Jerk PR @ 225lbs. We had a metcon to do after so I didn't keep working, although I feel like I could have gone much heavier. My form on the 225 was MUCH better than any of the previous sets.

Today's WOD was awful and fun at was supposed to be a group WOD (3 people), but I scaled it for me and based on how my knee was feeling.

I did:

50 Hang Squat Cleans, 135lb
100 Pull-Ups
200 Double Unders

The HSC were very difficult. They took me 10 min just on their own. Pull-ups were okay. I knocked out 20 right away and then struggled to hit 10 each time after that. Double Unders were hit and miss as they often are at the end of a WOD.

Total time was 22:41

I'm going to try and update this more frequently (2-3 times a week...maybe just once).


Tonight I will attempt to eat "El Gigante" Burrito at Bandidos in Durham. A Mr. Jack Wiggen believes it's no big deal, which makes me want to try for 2 burritos (about 4-5lbs each). I'll update on how that goes.

Friday, June 10, 2011

Chicken Deliciouso

All is fine on the workout front. Since last time I have squat cleaned 205 and split jerked 215. I've also managed to get my snatch back up to 155. Everything is moving in the right direction and it feels good to be doing strength stuff again.

The real reason for this update, however, is Chicken Parmigiana.

I recently threw together a primal recipe that was a huge hit, so I'll do my best to outline it below...not sure on exact amounts of some stuff...


2-2.5lb chicken
1 Jar of Organic Marinara Sauce
1 Large White onion
2 Medium Red Peppers
1 Carton of Mushrooms
1 large tomato

*CHEESE - I used the 6 cheese blend by Sargento (Mozzarella, Provolone, Parmesan and Fontina, plus Romano and aged Asiago.

**For the super fancy, shred your own blend
**For the Paleo - possibly try using goat cheese

Bake or grill the chicken with whatever marinade, herbs, and/or spices you want. This is up to you. I used the Tomato Basil Chicken from the Meat House.

Chop all veggies thinly and have them on standby. Heat some olive oil in a pan with fresh chopped garlic. Add the onions first and cook for a few minutes, followed by the peppers and mushrooms. GO ahead an add in herbs (I just used "Italian Blend" from a spice rack) Add the chopped tomato last. This should all take about 10-15 min to saute.

In your pan:
No idea what size...just one that will fit what you've prepared...

Layer the veggies on the very bottom. You can also mix in a little sauce with them (and/or cheese!) if you'd like. Cut the chicken breasts in strips and try to completely cover the veggies for the next layer...sort of like a meat puzzle. Use the rest of the sauce (or 1-2 cups) on top of the chicken.

2 paths to choose:

If your veggies are still hot and chicken was just cooked, go ahead and add the cheese as the top layer and bake for 10 min...broil for 2-3.

If you do what I did and prep it for a later time, you'll want to bake it for 10-15min...add the layer of cheese...bake again for 10 min, then broil for 3min.

Dig in!

Friday, May 20, 2011

Oak City

Quick shout out to the guys at Oak City CrossFit who have been nice enough to let me use their box for WODs.

I went there on Tuesday and worked on Overhead Squats. Nothing impressive to report...I worked up to 165 for a single.

Then attempted a CFNE WOD:

12 OHSQ, 135lb
5 Muscle-Ups

This WOD was a mess from the get go. 135lb was way too heavy and I ended up dropping to 115lb for the last round. I ended the WOD with a nice neck issue and my hand went numb on the last muscle up...impingement? Yikes! I received a massage the next day and all was well.

Friday AM

worked up to 140lb x 1 (felt good)

Box Squats 165 @ 6x2

Deadlift 2 on the min x 10 min


nothing impressive here...finally doing deads again after 3 months

500m Row - 1:36.6 (11 sec PR)

Friday PM - Oak City

Worked on handstands

10 RFT
10 Power Cleans, 115lb
5 Pull-Ups

*3 burpees at the start of every minute*

Time: 11min 36sec

Felt awesome!

And now to touch on the "Live" part of the blog:

I'm off to be social and partake in "Milkshake Friday"

Friday, May 6, 2011

Mother's Day Weekend....CF Charlotte Friday WOD

This weekend being Mother's Day, I decided I would come home to Charlotte to celebrate with the family. Every time I come back to Charlotte I try to keep up with my workouts....and where else to do that than the one and only CrossFit Charlotte with the great Andy Hendel!?

Today's WOD was:

5 min max clean and jerks (games competitors 155, men 135, women 85)
4 min max calories, C2 Rower
3 min max steps, walking lunges
2 min pullups
1 min Wall Ball, 20lb @ 10ft target

Coach A stated that if our Grace time was under 4 min, we should probably up the weight to 155lb. My best grace time is 2:52, so I took the challenge.

The WOD went as follows:

Clean & Jerk (5min):
155lb didn't feel as heavy as I thought it would. I kept a nice steady pace for most of the 5 mins. It was hard to hear where we were during the set and I didn't want to get on the rower with negative time. I stopped too soon (accidentally) and walked to the rower with 30 seconds left. When I realized I had that much time left I ran back to my bar and knocked out another C&j. Total Reps @ 155lb: 27

Rowing (4 min):
Rowing for I [used] to hate you. I remember Paul saying there was a secret to getting a good number of calories, but never actually met with him to figure it out. I looked online and the general consensus seemed to be that intensity = calories. I set the damper to 6 and rowed 10 hard strokes followed by 5 steady strokes. I kept this pace as much as possible, tiring a little at the end. Total Cals: 70

Walking Lunges (3 min):
This was just go, go, go! My knee hurt a little (but it's getting much better) and I was slightly winded from the rower. I kept a nice steady pace, trying to not to rush....although I probably could have pushed harder (esp knowing that my legs would get a break on pullups).
Total Steps: 72

Pull-Ups (2 min):
Prior to the WOD, Coach had us all pick our spot on the pull-up bar. Was that spot available when it was actually time for pullups? Hell no. I had to use the higher bar which required a good bit of jumping to reach. Oh well. Pullups went fine...not spectacular, but not bad considering I haven't taken an off day since Sunday. Total Reps: 40

Wall Ball (1 min):
"This should basically be one minute straight of wall ball. Nobody should be stopping!" Ha, Coach're so damn funnny. I. Still. Hate. Wall. Ball....but I don't suck that badly anymore. My legs and arms were burning a little at this point. I stopped a few times...more than I'd care to admit. Total Reps: 18

TOTAL for the WOD: 227 Reps

FUN WOD! I thoroughly enjoyed it. I also made sure to call my ocfvvbff Paul Potorti and let him know of my improvement with the rower. ocfvvbff stands for original crossfit very very best friend forever. Ashley is still my cfvvbff, but Paul was my first.

One more WOD tomorrow morning and then shoveling mulch for my mother as her Mother's Day gift (per her request)....YES, I'll actually be updating!